03/20/2017

CrossFit Bridgemill – CrossFit

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Warm-up

Weightlifting

A 10 Min

That consist of scap pull up and Barbell row. We will alternate b/w both of these for 10 mins

Barbell Row (5X10 (w/ 5 Sec Eccentric)

Scap Pull ups (5×10)

https://youtu.be/sfTsgt-a63c

Metcon

Metcon (Time)

For Time:

5RFT:

10 Pull Ups

10 Ring Dips

10 Power Cleans (115/85#)

400m Run

RX+ C2B

30 Min Time Cap

Cool Down